Tzatziki is the phonetic spelling of a Greek word, which in turn stems from a Turkish word. Like the word, the yogurt-based dish hails from many countries including Greece, Turkey, Balkan countries (Bulgaria and Albania), Iraq, Iran, Cyprus and others. It may go by a different name in each country, with slightly different preparation methods. It may even be served as a dip, or a cold soup.

This version is meant to be a dip, sauce, or dressing. The key ingredients are strained yogurt, known commonly in the United States as Greek Yogurt, and cucumbers. You may use herbs such as dill, parsley and/or mint to suit your taste buds and complement whatever you are serving it with. Try this instead of ranch on a [pita pocket salad ](https://www.bmc.org/recipes/pita-pocket-salad)or as a dipping sauce, along with [hummus](https://www.bmc.org/recipes/hummus-dip), and [muhammara](https://www.bmc.org/recipes/muhammara) for pita bread and raw vegetables.



 

    Serves: 3 servings    Total Time:  20 minutes Prep Time: 10 minutes Cook Time: 0 minutes  

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## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Cucumber - ½ English cucumber OR 1 pickling cucumber OR 2 Persian cucumbers Garlic - 2 cloves OR ¼ teaspoon garlic powder Salt - ½ teaspoon table salt OR 1 teaspoon kosher or sea salt  Yogurt - 1 cup plain, Greek yogurt Lemon - ½ juiced Herbs - ¼ cup chopped, fresh dill or parsley OR 1 Tablespoon dried dill or parsley (optional) Olive\_Oil - 1 Tablespoon extra-virgin olive oil (optional) Pepper - to taste (optional) 

## Instructions

Step 1

Wash the cucumber but do not peel. Grate the cucumber and garlic, using a cheese grater. Alternatively, finely chop the cucumber and mince the garlic with a knife. 

Step 2

Place the grated cucumber in a bowl with ¼ teaspoon table salt (½ teaspoon kosher salt) and set aside for at least 10 minutes. 

Step 3

Meanwhile, combine the yogurt, garlic, remaining salt, juice of ½ lemon,herbs and extra-virgin olive oil in a bowl and mix well. 

Step 4

Using your hands or a fine mesh seive, squeeze the moisture out of the cucumbers and discard the liquid. Add the cucumbers to the yogurt mixture, and combine. Top off with pepper (optional). 

 

### Notes

Having some fat in this sauce is essential for the flavor and texture of traditional Tzatziki. If using fat-free yogurt, you should definitely add oil. Traditionally, it would be an extra virgin olive oil. Canola, avocado, or vegetable oil are fine substitutes.

If using 1% or higher fat yogurt, extra-virgin olive oil is still recommended, for its flavor. Extra virgin and virgin olive are processed minimally, and so they retain nutrients called polyphenols that give the oil a distinct flavor. Regular olive oil that does not say 'virgin' has lost most of these polyphenols and distinct flavor.

If you are following a low-fat or low-calorie diet and choose to use fat-free yogurt and no additional oil, of course you may do so. Expect a flavorful but less creamy version of tzatziki.

## Nutrition Information

  Calories: 108 Calories Fat: 6 Saturated Fat: 2 Carbohydrates: Net Carb: 5 Dietary Fiber: 1 Protein: 9 Sodium: 420  

## Dietary Restrictions

 Vegetarian